Number 1 Gym Tip to Avoid Injury

Insights from a Returned Gym-Goer

The following is why, now moving forward, I will always adhere to this number one gym tip, it could have saved me over a week of a sore back. Three days ago, I ventured into a strength training and ab workout session at a new gym I recently signed up for. See, I’m all about outdoor workouts, but with Midwest winters hitting hard, I caved and joined a gym. Back in the day, I was a gym rat, religiously hitting the gym every lunch break. Treadmill, spin class, toning class, and on rare occasions, I’d dance my heart out in a hip hop or Zumba class (usually when I felt brave enough to embarrass myself without a care in the world). Going back to the gym now felt like a bit of a challenge, considering I’ve been spoiled with all the high-intensity outdoor activities during my years in sunny Southern Spain. Nevertheless, I decided to tackle the gym with optimism, focusing on the post-workout high, the dopamine rush, and the ultimate relaxation in the sauna. I scoped out the online class offerings, deciding to give each one a shot, trying different instructors between the two gyms nearby, before settling on my weekly routine.

Since joining a month ago, alongside my own workouts (treadmill runs and weight training), I’ve dabbled in Cardio Hit, Strength training and abs, Yoga, Zumba, and Cardio boxing. In each class, I found myself chuckling at the mirror, feeling like I’d stepped back in time—dancing with seniors in Zumba, struggling through ab workouts, and boxing imaginary exes in the mirror during Cardio boxing. It’s a far cry from my solitary outdoor workouts with scenic mountain views just a few months ago. Despite the change, I’m embracing the diversity, sweating it out with strangers, and just having a blast. Admittedly, these classes might not be as intense as what I’m used to, but I know I can dial it up a notch by running faster, throwing harder punches, or holding plank a little longer. I’m all about pushing myself while still respecting my limits and listening to my body. However, then came that one day.

I opted for an early morning strength training and abs class, figuring I’d had enough cardio for the week. I walked into a packed class, everyone laying out an arsenal of equipment—steps, weights, chairs, mats. Seemed a bit excessive, but okay, I went with it. The instructor had us run around for a warm-up and then vanished for a good seven minutes while we cooled down. Not exactly textbook. When he finally returned, he dictated which weights we should use without considering individual needs. And like obedient sheep, we followed along, not daring to question the “expert.” About ten minutes into shoulder and arm exercises, I could already feel the soreness creeping in. Then came the ab workout, which seemed more like a torture session with added shoulder work. When instructed to lift our heads while hovering straight legs, my neck protested, and my lower back rebelled. I tried to adjust, but the instructor wasn’t having it and told him so. He clicked his tongue disapprovingly and moved on to correct someone else’s form. Eventually, he circled back, noticing my legs weren’t in the “correct” position, and forcefully pushed them down. I gritted my teeth and followed along, but my body was screaming in protest. I knew these moves didn’t feel right, and I’d regret it later.

Fast forward three days, and here I am nursing a sore back, popping anti-inflammatories, and kicking myself for ignoring my body’s warnings. Why didn’t I listen? Who is this instructor, and what are his credentials anyway? It got me thinking—this scenario plays out more often than we realize, especially on social media. We blindly follow “experts” on Instagram, TikTok, or Facebook, without questioning their qualifications or whether their advice is truly beneficial for us. When we visit a doctor, we scrutinize their credentials, so why don’t we do the same for fitness instructors or online gurus?

Ahhhhhh, allow me to vent and let’s dive deeper into this societal trend, shall we? Picture this: a digital world brimming with self-proclaimed gurus and fitness aficionados, all vying for our attention with flashy posts and quick-fix solutions. We scroll through our feeds, absorbing their every word as gospel, hallelujah, without pausing to consider their qualifications or the legitimacy of their advice. It’s like we’ve donned blinders, marching ahead in the pursuit of our fitness goals without questioning the expertise of those leading the way.

But hold on a moment—let’s contrast this with a trip to the doctor’s office. We meticulously research our physicians, poring over their credentials and patient reviews, ensuring we entrust our health to someone with the proper qualifications and experience. So why the double standard when it comes to fitness instructors and online influencers? Why do we allow ourselves to be swayed by flashy marketing and Instagram filters, instead of demanding proof of expertise and results?

It’s a perplexing phenomenon, really. In an age where information is at our fingertips, we have the power to discern fact from fiction, yet we often succumb to the allure of social media influencers peddling quick fixes and miracle solutions. We place our trust in their hands without questioning their credentials or the validity of their methods, blindly following their every directive in the hope of achieving our fitness goals.

But perhaps it’s time for a paradigm shift. It’s time to demand accountability from those we entrust with our physical well-being. Just as we wouldn’t settle for anything less than a qualified physician, we shouldn’t settle for anything less than qualified fitness instructors and online experts. It’s time to raise the bar, to demand transparency and expertise from those guiding us on our fitness journey. After all, when it comes to our health, shouldn’t we settle for nothing less than the best?

And therein lies the crux of the matter: the importance of listening to our bodies, of honoring their signals and respecting their limits. In a world inundated with noise and distractions, it’s easy to lose sight of what truly matters—our health and well-being. So let’s make a pact, you and I, to prioritize self-care and self-awareness, to question the status quo and seek out truth amidst the chaos. Let’s empower ourselves to make informed decisions about our fitness journey, to choose instructors and mentors who uplift and inspire us, rather than lead us astray.